Dumbbell Bulgarian Split Squat

Front thigh, knee stability
Dumbbell Bulgarian Split Squat gif

Coach's Tips

This workout requires you to elevate one foot while doing lunges. You can do it anywhere if there is a place you can put your foot up. As you focus on one leg, it's better for training your stability and balance.

How to Dumbbell Bulgarian Split Squat

Starting Position

1. Stand with your feet together and hold a dumbbell in each hand.

2. Take one step back with your right foot, landing on the ball of your right foot.

3. Bend your right knee and lower your body until your left thigh is parallel to the floor.

4. Keep your torso upright and hips square.

5. Place your hands on your hips with your elbows bent.

Proper Form

1. Brace your core and press through your left heel to stand up.

2. As you stand, press the dumbbells overhead.

3. Keep your torso upright and your hips square as you press the weights overhead.

4. Lower the weights back to your sides and lower your body back to the starting position.

Breathing Technique

1. Exhale as you press up and inhale as you lower.

2. Keep your core engaged and your breath steady throughout the movement.


1. Make sure your front knee does not move past your toes.

2. Keep your torso upright and hips square throughout the movement.

3. Do not let your hips twist or rotate as you press the weights overhead.

4. Keep your shoulders down and back and your chest up throughout the entire movement.

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